Wakamboedza here zvose zvinoshandiswa nemishonga inowanzogadzirwa nekuda kwepfungwa yako yemagunha asi uchiri kukuvadza-uye zvakadaro vakatsvaga imwe nzira?
Kana kuti zvichida shamwari kana nhengo yemhuri yave ichikurudzira kuti uedze yoga, uchiti "yakashanda zvishamiso" nekuda kwekunzwa kurwadziwa kwavo shure. Kana iwe unogona kungofunga kuti kana iwe uchiita yoga zuva rega rega, iwe unogona "kushandura kunze kinks" izvo zvinokonzera kusuruvara kwako.
Kazhinji, iwe uri munzira yakarurama pamwe nekufunga uku. Asi kana iwe uchitambura kubva shure kana kurwadziwa kwemutsipa, humwe ruzivo rwekutanga huripo kuitira kuti uite kuti yoga yako iite tsika yakachengeteka, inobudirira, uye yakagadzirirwa kune zvaunoda.
Kune mumwe munhu anorarama nemarwadzo kumashure kana mumutsipa, kuwana yega yega yekirasi (uye kubatanidzwa nayo) inogona kunge yakaita se "kushambira nehashki." Iwe, mudzidzisi wako neshamwari, uye shamwari yako yogis zvinogona kureva zvakanaka nemazano avo, asi zvinosuruvarisa, izvi hazvivimbise kuti ruzivo rwakakodzera iwe. Hazvibvumi kunyange kuti iwe uchakwanisa kuita zvose zvakachengeteka.
Asi kuswedera ku yoga kuine ruzivo rwaunoda kuita zvisarudzo zvakanaka kunogona kukubatsira kuti urege kuita zvakanyanya kukuvadza kupfuura zvakanaka kumutsipa wako kana kumashure. Dzidza zvakawanda pasi apa nezvekuti ungatanga sei nepurogiramu ye yoga yakagadzirirwa kuporesa musana wako, kana kuti kunyanya, usakukuvadza.
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Taura Nechiremba Wako Usati Watanga Rwendo rwe Yoga
Zvinhu zvokutanga kutanga. Kana uine dambudziko shure, zvakanakisisa kuti uwane chakanaka kubva kuchiremba wako kana muchiremba wepanyama usati waedza yoga. Hezvino zvinhu zvishomanana zvokubvunza mubatsiri wako wehutano:
- Ndeipi kufamba kana kufamba kunofanira kumira?
- Ndeipi yaizove yakakonzera kukurudzira iwe, wakapiwa mamiriro ako?
- Pane humwe hugadziriko hunoedza here hunogona kukubatsira kuti urambe wakachengeteka uye usakuvara-pasina?
- Chii chaunofanira kuziva nezvekubatana pakati pemishonga yaunotora uye yekuita? Ndezvipi zvaunofanira kutora?
Kazhinji, hazvibvumirwi kutanga chirongwa che yoga apo unenge uine mitsipa yakaoma kana kurwadziwa shure. Asi kana chikamu chekutanga chekuporesa-chinoratidzwa nekuputira uye kurwadziwa-kwapera, mamwe yoga yenyoro inogona kuva yakakosha.
Sarudza Yega Style
Rumwe ruzha rwema yoga maitiro ari kunze uko kumirira vatengi vatsva, nekushanda kwebasa kunoda kubva kubva pane unyoro kusvika kune simba. Vamwe vanosimbisa humweya uye manzwiro, asi vamwe, zvikurukuru Hatha yoga, vanonyanya kufunga nezvemamiriro ekunyama. Kunyange zvakadaro, vamwe vanosimbisa kushamwaridzana kwekushanduka pakati pezvipo. (Izvi zvinonzi Vinyasana.)
Nzira yeHatha yoga ingangove nzvimbo yakanaka yekutanga, kunyanya zororo uye kudzorerwa (kunonzi "R uye R") zvakasiyana.
Zvichienderana nemhando yekurwadziwa shure uye mamwe mararamiro aunayo, Yin yoga uye / kana yeSomatic yoga inogona kuita mararamiro ekurwadziwa kwakanaka. Yin yoga inenge yakabata mamiriro ekureba kwenguva yakareba kubvumira kusunungurwa kwe-ultra-tight tishu, asi sangano reSomatic yoga rinotsvaka kudzidzisazve kutenderera kwako maitiro (iyo inotsanangura chikamu chekufambisa kwatinoita zuva rega rega) sechikamu chechiitiko chega yoga.
Uye hongu, kune chinhu chakadai seSomatic Yin yoga.
Kune rumwe rutivi, zvichida kuchenjera kuti ugare kure nemitambo ine utsinye ye yoga. Izvi zvinosanganisira asi hazvirevi ku: Kundalini, Ashtanga, uye Bikram ("hot") yoga. Aya maitiro ari maviri anokosha uye anonetsa, uye kazhinji haasi kukodzera kwakakwana kune vanhu vane zvinetso zvepfungwa.
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Taura Neunotarisira Yoga Mudzidzisi
Kana uchinge wakurukura nemupiki wako wehutano, taura kune ani zvake uye vose vanotarisira yoga vadzidzisi. Edza kudzidza zvakawanda nezvemaitiro avo ekushanda nevadzidzi vane mamiriro epfungwa, uyewo ruzivo rwakadini rwavanodzidzisa vanhu vane matambudziko ezvehutano akafanana enyu.
Uyezve, unogona kutarisira kuti murayiridzi wako ave akakwanisa kupindura kupera kwako mune zvekurapa nekushandiswa kweprops (mazano anobatsira) nekuita kugadziriswa. Kana vasingakwanisi, kana kuti vasingadi kunzwa pamusoro / kuremekedza zvaunofanira kutaura pamusoro pezvinoitika nemusana wako, mikana iwe unenge uri nani nemudzidzisi akasiyana.
Sezvaunotaura nemumwe wako anotarisira yoga mudzidzisi, bvunza pamusoro pake kana zvikwangwani zvake, kusanganisira maawa akawanda ekudzidzisa vakadzidzisire avakange vaine (500 vari nani kudarika 200 kazhinji) uye chero zvipi zvidzidzo zvavanoshandisa.
Iwe unogonawo kubvunza pamusoro pemakirasi akakodzera iwe mumaonero avo. Uye kana uine imwe kirasi mupfungwa, ona kuti zvakaoma sei.
Kuwana mhinduro dzemibvunzo iyi zvingangokubatsira iwe kuti uite chisarudzo chakanaka pamusoro pekuti iwe, kupi, uye uyo unotanga kuita yoga nokuda kwekutambudzika kwako.
Chimwe chinhu chaunofanira kubvunza pamusoro apa ndechokuti mutungamiri wesangano rekudzidzisa uye chimiro kana zvichisvika pakugadzirisa maitiro. Vamwe vadzidzisi vakura pane izvi. Kunyange zvazvo kugadziriswa kunogona kubatsira mune dzimwe mamiriro ezvinhu, kana iwe uchiuya kumusangano nekukuvadzwa shure kana chimwe chiitiko, ungada kubvunza mudzidzisi kuti arege kuitira kuti arege kukurisa marwadzo ako.
Nenzira iyo, pfungwa yakanaka yekukurukurirana nyaya idzi nemudzidzisi we yoga vasati vatanga kudzidza kudzivisa kushamisika kusingadikanwi.
Uye pakupedzisira, kunze kwekuti iwe uri nyanzvi yekugadzirisa zvekugadzirisa iwe pachako, zvakakosha kuwana mutevedzeri wega yoga. Usaedza kuzvidzidzisa iwe pachako!
An-In-Depth Tarisa Yoga Nokuda Kwakarereka
Mukuwa kwegore ra2011, zvidzidzo zviviri zvakabatsira kunzwisisa kwedu nzira iyo yoga inogona kushandiswa kugadzirisa marwadzo ekudzokera shure. Chidzidzo cheBritish chemakore matatu chinosanganisira 313 vatori vechikamu uye vadzidzisi vakawanda vakapa chirongwa kune vanhu vane kurwadziwa kusingaperi. Kunze kwehutano huripo, vashandi ve yoga vakaita zvakanaka zvikuru kupinda boka rinodzora munzvimbo dzose (kureva, marwadzo uye kurwadziwa kuzviita.)
Icho chimwe chidzidzo, chakaitwa muUnited States, ichifananidza yoga kune imwe yakaenzana yekuwedzera. Vatsvakurudzi vakawana kuti kune vanhu vane marwadzo anononoka kusvika pamwero musana sciatica, kutarisa kwakaita saiyeyoga.
Chidzidzo chechipiri chakaratidza "zvakakwana kuti kufamba kwakakosha kwakadini pakuporesa," akadaro Debbie Turczan, MSPT Turczan ndiye mudzidzisi wega yoga uye nyanzvi yemuviri muNew York City.
"Yoga inotidzidzisa kuremekedza kuti miviri yedu iripi, pane kuenzanisa mano edu iyezvino kune zvatakambokwanisa kuita kana mumwe munhu angaita," anowedzera kudaro.
Yoga for Back Pain Pose Series Unogona Kuedza
Paunenge uchiita yoga kuti uwedzere kusununguka kwemasana ako, kuenzanisa ndiro shoko. Kuenzanisa hazvirevi kureva kushanda kwakanyanya kunonetsa. Zvakanyanya pamusoro pekugadzirisa nekufungisisa marwadzo ako / kusagadzikana sezvaunoita. Semuenzaniso, zvakakosha kuti uite zvekutevera iyo iyo inosanganisira kudzoka shure nekubatana neye iwe unofambisa mberi.
Kushanda muhutano kunobatsirawo kurongedza huwandu hwemapapiro. Iyo inogona kubatsira kudzivirira hukuru hwemasimba mune mamwe masimba pamusoro pevamwe, izvo, iyo pachayo, inopedzisira kuitika kukuvara shure. Chengetedza iyi yoga nokuda kwepelinha yekushandura mutsara .
Kana yega yoga ichidzorera kubasa ndizvo zvaunoda, tarisa yoga zuva kukwazisa kwako shure kwako kuchada . Inguva yenyoro asi inobudirira yekuenzanisa uye kutambanudza kupindirana kubva mumashure ako kumashure.
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Yoga nokuda kwehutambudzo hwemarwadzo iri kuramba ichiwedzerwa. Kune vakawanda, kuita yoga kunoita kuti pave nekuenzana pakati pekushanduka- shanduka uye simba remisungo yemuviri, kazhinji kacho chikonzero chaicho chiri mukurwadziwa, kukanganisa kufamba, nekuremara.
Kutaura zvazviri, meta-nyanzvi yakabudiswa mumusi weSeptember-October 2013 wePain Research Management inoratidza kuti yoga inogona kugadzirisa zvakanakisisa kurapwa kwekusingaperi kurwadziwa.
Uye maitiro ekufema ye yoga angabatsira kubvisa kushungurudzika kwako pamwe nekusangana nematambudziko akaoma. Kusimbiswa kwemweya kune mamwe marudzi emakirasi e yoga kunogona kupa mukana wekushanda zvakajeka mukurapa nekugadzirisa zvinorwadza.
Sources:
Holtzman S, Beggs T. Yoga nokuda kwehutano husingaperi hunoita shure: Meta-kuongorora miedzo yakarongedzwa. Pain Res Manag . Sept-Oct. 2013 Yakasvika: Feb 2016. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/
Sherman KJ, Cherkin DC, Erro J, Miglioretti DL, Deyo RA. Kufananidza Yoga, Kuedza Kudzidzira, uye Dzidzo yeUrapa weHorld Low Back Pain. Annals of Internal Medicine Vol 143 Nyaya 12 pp1-18. Dec 20 2005. http://www.annals.org/cgi/content/full/143/12/I-18
Sherman KJ, Cherkin DC, Wellman RD, Cook AJ, Hawkes RJ, Delaney K, Deyo RA. Chirongwa Chisinganzwisisiki Kufananidza Yoga, Kutambisa, uye Bhuku Rokuzvitarisira reHupenyu Husingaperi. Arch Intern Med . 2011 Oct 24. [Epub mberi kwekudhinda] http://www.ncbi.nlm.nih.gov/pubmed?term=Sherman KJ, Cherkin DC, Wellman RD, et al. Chiyero chisinganzwisisiki kuenzanisa yoga,
Tilbrook HE, Cox H, Hewitt CE, Kang'ombe AR, Chuang LH, Jayakody S, Aplin JD, Semlyen A, Trewhela A, Watt I, Torgerson DJ. Yoga nokuda kwekurwadziwa kwenguva refu mushure mekunge: kuedza kunongedza. Ann Intern Med . 2011 Nov 1; 155 (9): 569-78. http://www.ncbi.nlm.nih.gov/pubmed/22041945